recommended approach
The food and meal lists in this report have been tailored to help she get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss with a low insulin load diet.
| approach | average glucose (mg/dL) | average glucose (mmol/L) | selected |
|---|---|---|---|
| therapeutic ketosis | > 140 | > 7.8 | |
| diabetes management | 108 to 140 | 6.8 to 7.8 | |
| weight loss & blood sugar control | 100 to 108 | 5.4 to 6.0 | |
| weight loss | < 97 | < 5.4 | |
| most nutrient dense | < 97 | < 5.4 | |
| nutrient dense maintenance | < 97 | < 5.4 | |
| lean bulking | < 97 | < 5.4 | |
| athletic performance | < 97 | < 5.4 |
micronutrient profile
The chart below shows the micronutrients provided by her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.
Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.
nutrient ratios
The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.
nutrients to prioritise
Going forward, we want to prioritise the micronutrients that her is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: asthma, depression, fatigue, hypothyroidism, inflammation.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 18% | |
| Vitamin C | 30% | |
| Vitamin K1 | 33% | |
| Vitamin E | 35% | |
| Potassium | 48% | |
| Copper | 52% | |
| Panto Acid (B5) | 52% | |
| Vitamin B6 | 55% | |
| Magnesium | 56% | |
| Iron | 62% | |
| Omega-3 | 66% | |
| Folate | 83% | |
| Lysine | 93% |
optimal foods for you
The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| lamb liver | 6.1 | 1.68 | 48% |
| lamb kidney | 5.4 | 1.12 | 52% |
| beef brains | 1.2 | 1.51 | 22% |
| lamb brains | 1.7 | 1.54 | 27% |
| chicken liver | 4.9 | 1.72 | 50% |
| veal liver | 5.6 | 1.92 | 55% |
| beef liver | 5.9 | 1.75 | 60% |
| turkey liver | 4.3 | 1.89 | 47% |
| sweetbread | -0.1 | 3.18 | 12% |
| beef kidney | 3.2 | 1.57 | 52% |
| whole egg | -0.4 | 1.43 | 30% |
| lamb heart | 2.1 | 1.61 | 48% |
| liver sausage | -1.2 | 3.31 | 12% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 6.5 | 1.43 | 47% |
| mackerel | 3.0 | 3.05 | 14% |
| trout | 5.5 | 1.68 | 45% |
| salmon | 5.8 | 1.56 | 52% |
| caviar | 3.7 | 2.64 | 33% |
| sturgeon | 4.6 | 1.35 | 49% |
| mollusks conch | 5.1 | 1.3 | 54% |
| crab | 6.9 | 0.83 | 71% |
| crayfish | 5.9 | 0.82 | 67% |
| lobster | 6.3 | 0.89 | 71% |
| flounder | 4.3 | 0.86 | 57% |
| anchovy | 3.4 | 2.1 | 44% |
| sardine | 2.4 | 2.08 | 38% |
| herring | 2.0 | 2.17 | 36% |
| oysters | 4.0 | 1.02 | 59% |
| halibut | 5.0 | 1.11 | 66% |
| rockfish | 4.7 | 1.09 | 66% |
| pollock | 5.1 | 1.11 | 69% |
| tuna | 3.3 | 1.84 | 52% |
| white fish | 4.9 | 1.08 | 70% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 14.1 | 0.23 | 23% |
| coriander | 14.3 | 0.23 | 30% |
| endive | 11.0 | 0.17 | 7% |
| mustard greens | 11.7 | 0.27 | 36% |
| watercress | 15.4 | 0.11 | 65% |
| spinach | 12.9 | 0.23 | 49% |
| escarole | 9.6 | 0.19 | 24% |
| beet greens | 10.9 | 0.22 | 35% |
| chard | 11.7 | 0.19 | 51% |
| parsley | 11.3 | 0.36 | 48% |
| banana pepper | 9.0 | 0.27 | 36% |
| chives | 10.6 | 0.3 | 48% |
| alfalfa | 6.6 | 0.23 | 19% |
| zucchini | 9.2 | 0.17 | 40% |
| arugula | 9.7 | 0.25 | 45% |
| turnip greens | 9.5 | 0.29 | 44% |
| broccoli | 10.2 | 0.35 | 50% |
| chinese cabbage | 10.3 | 0.12 | 54% |
| asparagus | 9.5 | 0.22 | 50% |
| lettuce | 9.0 | 0.15 | 50% |
| cauliflower | 8.9 | 0.25 | 50% |
| radicchio | 10.5 | 0.23 | 68% |
| red peppers | 6.9 | 0.31 | 40% |
| summer squash | 7.3 | 0.19 | 45% |
| okra | 7.4 | 0.22 | 50% |
| celery | 6.7 | 0.18 | 50% |
| sauerkraut | 5.2 | 0.19 | 39% |
| brussel sprouts | 6.8 | 0.42 | 50% |
| jalapeno peppers | 4.8 | 0.27 | 37% |
| kale | 7.6 | 0.28 | 60% |
| collards | 4.5 | 0.33 | 37% |
| blackberries | 3.0 | 0.43 | 27% |
| radishes | 4.6 | 0.16 | 42% |
| cabbage | 6.3 | 0.23 | 55% |
| portabella mushrooms | 6.2 | 0.29 | 55% |
| eggplant | 3.4 | 0.25 | 34% |
| artichokes | 5.5 | 0.47 | 49% |
| pickles | 3.7 | 0.12 | 40% |
| cucumber | 3.7 | 0.12 | 40% |
| edamame | 4.4 | 1.21 | 41% |
| onions | 6.7 | 0.32 | 65% |
| seaweed (laver) | 8.8 | 0.35 | 80% |
| chayote | 3.3 | 0.24 | 40% |
| white mushroom | 6.5 | 0.22 | 65% |
| amaranth leaves | 9.1 | 0.21 | 86% |
| avocado | -0.3 | 1.6 | 8% |
| olives | -1.4 | 1.45 | 3% |
| raspberries | 1.3 | 0.52 | 30% |
| yeast extract spread | 6.0 | 1.85 | 59% |
| snap beans | 4.3 | 0.15 | 58% |
| wheat bran | 3.4 | 2.16 | 38% |
| red cabbage | 3.8 | 0.29 | 55% |
| shiitake mushroom | 4.1 | 0.39 | 58% |
| seaweed (wakame) | 7.1 | 0.45 | 79% |
| spirulina | 5.5 | 0.26 | 70% |
| rhubarb | 3.4 | 0.21 | 55% |
| soybeans (sprouted) | 3.1 | 0.81 | 49% |
| mung beans | 5.6 | 0.19 | 74% |
| turnips | 2.2 | 0.21 | 51% |
| peas | 4.2 | 0.42 | 65% |
| strawberries | 1.6 | 0.32 | 49% |
| sunflower seeds | 1.4 | 5.46 | 15% |
| corn bran | -1.9 | 2.24 | 12% |
| tofu | -0.5 | 0.83 | 34% |
| pumpkin | 4.5 | 0.2 | 76% |
| seaweed (kelp) | 4.8 | 0.43 | 77% |
macronutrients
The macronutrient split of her diet is shown in the chart below.
protein
her protein intake is 1.3g/kg LBM or 70g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.
The table below shows how her current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 22 |
| RDI/sedentary | ~11% | 0.8 | 43 |
| typical | ~16% | 1.2 | 65 |
| minimum nutrient optimiser | ~24% | 1.8 | 75 |
| 17% | 1.30 | 70 |
macro targets
While her primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.
| macros | lower limit | upper limit |
|---|---|---|
| protein (g) | 75 | 190 |
| fat (g) | 20 | 100 |
| carbs (g) | 0 | 65 |
| energy (calories) | 1450 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
daily nutrient score
The chart below shows a comparison of the nutrient density of her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is June 11 2020 while her least nutrient-dense day is June 09 2020.
best and worst days
Her food diary for the best and worst days are shown below for comparison. she should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.
Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.
Best Day
| food name | energy (kcal) |
|---|---|
| Amy's Organics Breakfast Burrito | 270 |
| Bread, White Wheat | 67 |
| Pastrami, Beef | 41 |
| Sauerkraut | 11 |
| Mayo Type Salad Dressing | 13 |
| Baked Potato, Plain, Skin not Eaten | 122 |
| Sour Cream | 57 |
| Bacon, Pork | 37 |
| Cafe Latte | 204 |
| Cheddar Cheese, Natural | 114 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Ezekiel 4:9, Raisin Bread | 160 |
| Butter, Salted | 153 |
| Yogurt, Plain, Whole Milk | 149 |
| Honey | 43 |
| Cascadian Farm, cereal, honey oat crunch, organic | 285 |
| Almond Milk, Plain, Original, Sweetened | 42 |
| Pizza, Homemade or Restaurant, Cheese, Thin Crust | 1170 |
| Batch, Ginger Ice Cream | 260 |
| Gingersnaps, Homemade | 78 |
| Arugula, Raw | 5 |
diet log analysis
How much protein will maximise satiety?
How much fat will maximise satiety?
Should you eat more or less carbs?
How many net carbs will maximise satiety?
How much fiber will maximise satiety?
What macros contribute the most to you overeating?
How much sugar should you eat to lose weight?
Which days of the week are best/worst for you?
Does water consumption improve weight management?
Insulin Load (g)
Insulinogenic Calories (%)
Net Carbs (g)
Protein (g)
optimized recipes for you
optimized recipes for weight loss & blood sugar control
The meals listed below will provide more of the nutrients she is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- optimised electrolyte mix
- baked kale chips
- lean burgers, spinach & mushrooms
- lemon vegetables
- chicken liver mushroom pate
- cod, veggies & pickles
- broccoli, egg white, mackerel, oysters & sauerkraut
- salmon, chicory, sauerkraut & greens
- salmon, broccoli & vege
- cauliflower & spinach soup
- sautéed spinach with bacon
- salmon, asparagus, spinach & mushroom
- roo burgers, asparagus, avo & cucumber
- potassium caramel salted coffee
- halibut with mixed salad & seeds
- broccoli soup
- salmon, broccoli & purple cabbage
- cruciferous juice
- green juice
- roast turmeric cauliflower
- arugula salad
- salmon, mushrooms & bell peppers
- chicken breast, mushrooms, broccoli, spinach, asparagus
- sautéed spinach & mushrooms
- salmon, spinach, sauerkraut, cottage cheese & olives
- zucchini & carrot fritters
- baked salmon & asparagus
- Popeye bowl
- parsley & spinach salad
- Hulk green smoothie
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances